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Healthy Eating

How to Avoid the Void of Holiday Overeating

Some things to consider before going overboard this holiday season.

Tom Kelso

Written by Tom Kelso Last updated on November 23, 2014

In the United States of America the Bermuda Triangle syndrome is looming. I am talking about the Thanksgiving, Christmas, and New Year’s Day holidays that can suck you in and wreak havoc in your life. But it doesn’t have to be that way.

Forget About New Year’s Resolutions

The holiday season invites overeating, sitting on your ass, and procrastinating about your physique. Sure, sure – you’ll just make the traditional New Year’s resolution to lose weight and get in shape because you had no discipline from November through early January. Nice plan.

But what if you could enjoy the holidays without giving in to extreme calorie hoarding? Some of you will remain dedicated to your training and regulate your food intake. But for the rest of you who need a swift kick in the ass, I have some suggestions for getting through these dangerous weeks.

RELATED:  4 Commitments You Can Make to Have Happy, Healthy Holidays

Even if you only comply with a few of them, it will be better than nothing. Remember, doing something is better than nothing, and taking small steps trumps remaining idle.

Crunch the Caloric Numbers

It’s time to take a sniff of reality. Take a look at these hard-to-swallow facts:

  • One slice of pumpkin pie = 316 calories
  • One cup of dressing/stuffing = 404 calories
  • 8oz of eggnog = 344 calories
  • Four regular-size sugar cookies = 340 calories
  • Two 8oz whiskey sours = 743 calories
  • Two turkey legs = 384 calories
  • Two slabs of ham (4oz each) = 365 calories
  • 8oz of hot cocoa powder mix = 903 calories
  • One disgusting candy cane that measures 8″ in height = 365 calories
  • Chips and salsa (20 chips and ¼ cup salsa) = 430 calories
  • 3 slices of pepperoni pizza (14″ thin crust) = 894 calories
  • 4 x 12oz Budweiser beers = 728 calories

Understand you will probably consume a combination of the above, which will further compound the mission, so do the math. Yes, your basal metabolic calories (BMC) are significant to keep your body alive and functioning at the base-line level, but please factor in the over-consumption via poor calorie consumption relative to the aforementioned examples.

“Even if you only comply with a few of them, it will be better than nothing. Remember, doing something is better than nothing, and taking small steps trumps remaining idle.”

Remember, if you consume something either solid or liquid, it has to be accounted for. If not used to support BMC or ancillary exertion, it will most likely be stored as body fat.

Be Ready to Stoke a Metabolic Fire

Keep the following in mind during the Bermuda Triangle portion of the year. These are approximate estimates based on averages.

For a 180-pound male to burn 150 to 250 calories:

  • 15:00 martial arts
  • 15:00 running at 10:00/mile pace
  • 30:00 regular strength training
  • 45:00 yoga

For a 120-pound female to burn 250 to 350 calories:

  • 15:00 interval training
  • 30:00 hard cycling
  • 30:00 water polo
  • 45:00 walking at 4.5 miles per hour

For a 150-pound male to burn 350 to 450 calories:

  • 30:00 hard boot camp
  • 30:00 running at 9:00/mile pace
  • 45:00 tennis
  • 60:00 hiking

For a 160-pound female to burn 450 to 550 calories:

  • 30:00 running at 7:30 mile pace
  • 45:00 good, old-fashioned skipping
  • 60:00 moderate boot camp
  • 60:00 ice skating like Wayne Gretzky

LEARN MORE: 20 Ways to Burn 500 Calories

During the forthcoming Bermuda Triangle weeks, be wise-people. Don’t be a calorie hoarder and minimal energy expender.

References:

1. “Calorie King,” CalorieKing Wellness Solutions, Inc, accessed November 18, 2014.

2. Tom Kelso Strength and Conditioning.

Photos courtesy of Shutterstock.

Tom Kelso

About Tom Kelso

Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.

For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988.

In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.).

Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach.

Tom has worked with athletes at the Olympic and professional levels, presented at various clinics/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such.

Tom received a Bachelor’s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track & Field Coach while at Western Illinois.

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